🧠 Your Guide to the Different Types of Magnesium

Struggling with stress, poor sleep, or low energy?

Magnesium might be the missing piece!

This essential mineral supports hundreds of functions in the body—from calming the nervous system to powering your muscles and heart. But not all forms are created equal.

If you’ve ever stood in the supplement aisle wondering which magnesium to buy, you’re not alone! With so many forms out there, it can feel overwhelming. Each type has different benefits—so choosing the right one depends on your specific needs.

Below, we’ve broken down the most common types of magnesium and their specific benefits so you can supplement with confidence.

💤 Best for Relaxation, Sleep & Long-Term Deficiency

Magnesium Glycinate
This is one of the most gentle and well-absorbed forms of magnesium.

• Highly bioavailable

• Least likely to cause diarrhea

• Supports sleep, relaxation, anxiety, and stress (thanks to glycine’s calming effect)

• Ideal for long-term magnesium deficiency

💩 Best for Digestion & Constipation Relief

Magnesium Citrate

• Easily absorbed and cost-effective

• Mild natural laxative

Magnesium Oxide

• Not well absorbed, but works well for constipation, heartburn, and indigestion

Magnesium Sulfate (aka Epsom Salt)

• Strong laxative used for occasional relief

• Not safe as a regular supplement—easy to overdose

Magnesium Hydroxide (aka Milk of Magnesia)

• Antacid and laxative

• Doesn’t replenish magnesium levels in the body

❤️ Best for Cardiovascular Health

Magnesium Taurate

• Supports heart function and helps prevent arrhythmias

• Does not have a laxative effect

• Very absorbable and heart-friendly

Magnesium Orotate

• Studied for reducing blood pressure and heart palpitations

• Gentle on the digestive system

🧠 Best for Brain Health & Energy Support

Magnesium L-Threonate

• Crosses the blood-brain barrier

• Supports memory, focus, and learning

Magnesium Malate

• Helps improve energy and muscle function

• Often used in managing fibromyalgia-related pain

Magnesium Aspartate

• Studied for chronic fatigue

• Aids in energy production (due to aspartic acid)

✨ Best for Detox & Topical Use

Magnesium Chloride

• Highly absorbable

• Aids detox, kidney support, and sluggish metabolism

• Commonly found in topical sprays and oils

🫙 Other Common Forms

Magnesium Carbonate

• Moderate absorption

• Has antacid properties

⚠️ Magnesium Types to Avoid

Some forms of magnesium can be overstimulating to the nervous system:

• Magnesium Glutamate

• Magnesium Aspartate (when unbound)

These may be neurotoxic in isolated form, so it’s best to avoid them unless recommended by a practitioner.

📝 Final Thoughts

There’s no one-size-fits-all when it comes to magnesium. The right form for you depends on your symptoms and health goals. Whether you’re looking to sleep better, boost energy, support your heart, or relieve constipation—there’s a magnesium for that!

💬 Need Help Choosing the Right Magnesium?

At Itasca Naturopathic Clinic, we help patients uncover nutrient deficiencies and find the right supplements to feel their best—without guesswork.

If you're dealing with fatigue, poor sleep, chronic stress, or digestive issues, magnesium might be part of your healing plan. Book an appointment today to learn which form is best for you and how to incorporate it into your wellness routine.

Rachel Oppitz, ND